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A science-based 8-week program combining hypertrophy-focused workouts with high-protein meals. Designed specifically for women who want real, visible results.
Build My Glute Plan →These aren't extreme or fake transformations. They're real, sustainable changes that happen when you combine calculated resistance training with the right nutrition.
Join thousands of women sculpting their dream bodies from home or the gym.
Workout plan, personalized nutrition, interactive lists, and weekly tracking. You don't need to figure anything out — just follow the system.
The program operates on an 8-week progressive cycle. We use science-backed progressive overload to guarantee results. Here is exactly what your body will go through.
We wake up your dormant glute muscles. Most women are quad-dominant and struggle to actually "feel" their glutes working. These first 14 days are about mastering form, activating the right muscle fibers, and establishing your baseline. Yes, you will be sore — that means it's working.
Now we push heavier weights. Your central nervous system has adapted, and true hypertrophy (muscle growth) begins. Thanks to your personalized protein targets, your body starts physically building new muscle tissue. You will likely notice your jeans fitting tighter around the glutes.
This is where the visual shape really starts popping. Your lifting capacity increases, and you'll hit personal records you didn't think were possible. Energy levels are high, the workout habit is locked in, and the "shelf" of your upper glutes begins to visibly lift and round out.
The final phase maximizes metabolic stress and muscle density. Your glutes will look lifted, firm, and dramatically rounder. When you take your Week 8 photos and compare them to Day 1, the physical transformation will completely blow your mind.
Both plans give you the complete dashboard — workouts, meal plans, AI Coach, Academy, and progress tracking. The only difference is how you pay.
Take the free 90-second quiz, tell us about your body and goals, and get a fully personalized Booty & Body program — ready instantly.
Start Free Quiz →